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WOD 062616: 3 B’s – Back Squat, Burpee, Barbell Lunge


CrossFit Novem: Clean 5 Minute Warm Up Clean Complex 5 Sets – building up if possible 1 Clean DL + 1 Clean + 1 Hang Clean + 1 HH Clean * 15 Minute Time Cap  Conditioning: For Time 10 Back Squats (115/75#) 20 Burpee Pull Ups 30 BB Front Racked Lunges (115/75#) 400 Meter Run

CrossFit Novem:

Clean

5 Minute Warm Up

Clean Complex

5 Sets – building up if possible

1 Clean DL + 1 Clean + 1 Hang Clean + 1 HH Clean

* 15 Minute Time Cap 

Conditioning:

For Time

10 Back Squats (115/75#)

20 Burpee Pull Ups

30 BB Front Racked Lunges (115/75#)

400 Meter Run

50 V-Ups

*sub for Burpee Pull Ups is 20 Burpees + 20 Pull Ups

 

RX+

(135/95#) for the BB weight

Novem BootCamp:

WOD 1:

20 Min AMRAP

10 Squat Shoulder Raise

10 OHWL

5 Slam Ball Burpees

5 SSD Knee Tucks

*Buy In + 5, 10, and 15 min marks = 250M Run

WOD 2:

Ca$hout

3 Rounds

30 sec Boat Pose

30 sec Hollow Hold

30 sec Rest

Novem Barbell Club:

Continue Barbell Programming!

 

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